REPORTING POINT 12/06
HEALTH NEWS
“Live healthy...live well”
Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.
by Larry Kline
SWAPA Voice Mailbox 4337/email: livehealthy-livewell@cox.net
Past issues of “Health News” are available at http://health.theballfamily.org. It includes a search engine; just enter a key word to find past articles. LK
FAT FACTS FAST – all vegetable oils are pure fat, and all are combinations of saturated, monounsaturated, and polyunsaturated fatty acids. They are categorized according to the predominant type of fatty acid. Canola oil is called monounsaturated since 61 percent of its fatty acids are monounsaturated, 21 percent are polyunsaturated, and 8 percent are saturated. Safflower and corn oil are called polyunsaturated, since they are respectively 71 percent and 57 percent polyunsaturated.
Fatty acid molecules vary in length and in degree of saturation, i.e., how many hydrogen atoms they carry. Both factors help determine whether a fat is solid or liquid (oil) at room temperature.
Saturated fatty acids carry all the hydrogen atoms they can hold. Highly saturated fats come chiefly from animal sources and include butter, whole milk, and meats. Three vegetable oils (coconut, palm, and palm kernel) are also highly saturated. But these tropical oils do not act like other saturated fats in the body, and may not be as unhealthy as once thought.
Unsaturated fatty acids, primarily from plants and fish, do not have all the hydrogen atoms they can carry. If one pair of hydrogen atoms is missing, the fatty acids are called monounsaturated. Olive, canola, and peanut oils contain mostly monounsaturated fatty acids. Monounsaturated fats have the following potential health advantages:
-Beyond their effect on lowering cholesterol, these fats may reduce other cardiovascular risk factors. There is some evidence they reduce the tendency of the blood to clot, which may lower the risk of a heart attack or stroke. Preliminary research suggests a diet rich in monounsaturates may reduce blood pressure.
-They are less likely to contribute to and may even reduce the oxidation of LDL (bad) cholesterol in the blood. Oxidation contributes to the development of dangerous plaque in the arteries.
-Monounsaturated fats may help people with diabetes control their blood sugar, according to the latest guidelines about diabetes. These fats are also recommended for those with Metabolic Syndrome, which typically features elevated blood sugar.
-Oils high in monounsaturated fat are healthier for cooking, because polyunsaturated oils are more susceptible to oxidation in cooking. Oxidation creates cell-damaging free radicals and other byproducts. This is particularly a problem when the oil is heated at very high temperatures and for prolonged periods, as is typical in some restaurants. Reheating the oil is especially damaging.
-Canola, walnut, soybean, and especially flaxseed oils supply alpha-linolenic acid, an omega-3 fatty acid related to those found in fish. Several studies have found that this polyunsaturated fatty acid can reduce the risk of heart attacks.
Polyunsaturated
